How to prevent running injuries

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TCSNYC Marathon

What. A. Race.
TCS New York City Marathon

I teared up when Shalane crossed the finish line. This was her race and her moment to shine and I so glad everything fell into place for her! She get to end her career the way she wanted to, and I think that was such a cool thing.

She was the first American woman in 40 years to win the New York City Marathon.

I am inspired by women like Shalane, Kelly and Stephanie. Not only are they badass runners, but they are advocates for a clean sport, mothers, boss ladies, and so much more.

While my eyes were glued to my phone for the women’s race, I did care about the men’s race solely for one runner — Meb Keflezighi. This was his 26th and final marathon. It’s been so fun to watch his career and this was still a great race for him. He finished 11th, but you could tell how much pride he had for this sport.

So while I watched and cheered for all the runners in the marathon Sunday morning, that night when we got home from Tennessee I hopped on my treadmill with no music and thought about why I run.

Nothing is more inspiring than watching someone run a marathon. Hopefully one day I can do the same.

LINKS
Check out some of these stories from around the web on yesterday’s race.

The race that no one could take away from Shalane Flanagan.
This U.S. woman took 26 minutes off her PR to place 5th at the New York City Marathon.
In Meb’s final marathon, exhaustion and emotion.

Just search #TCSNYCMarathon on Twitter. Your heart may explode.

Running Check-In

Hiiii! I know it’s been a hot minute since I actually discusses how my running was going, so I thought I would fill you in.

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For a while, the treadmill and I were having a moment. I didn’t want to see it, think about it and I definitely didn’t want to run on it. Actually, I think that was my relationship with running for a while.
But now, I am back! Isn’t it weird how we can have such a hot and cold relationship with something we love? I think since the temps have dropped and fall is officially here I am more into running. It’s not miserable, my endurance is still there and only getting better and I’ve pulled out my pretty running tights.

I’ve done a few trail runs and a couple runs around my parent’s subdivision, but for the most part I am running on our treadmill. It’s convenient and Murphy can play in the garage while I run. (It’s basically dark when I get off work now, so running outside, alone in the dark is a no-go.)

I’ve been running about 4-5 days a week 2-4 miles at a time. I’m staying right below a 10 minute/mile pace and for now, I’m happy with that. I’ve been incorporating speed workouts at least once a week and still lifting some weights + doing some abs.

Like I mentioned in my Friday Favorites post two weeks ago, I’m planning on running a 5 miler the weekend before Thanksgiving and I’m looking forward to racing again! I haven’t done a 5 mile race in a looong time, so I don’t really have time expectations, just out there, finish and have fun.

How often do you run on a treadmill? Which season do you use it the most? Have any tips for not hating it all winter?

A little something to remember

When I first got interested in running, (like for fun, not because I had to at soccer practice) I started learning about the key players in the world of running and racing.

Steve Prefontaine was one of the first I remember reading about and becoming obsessed with. His drive, his passion, his life — was all so mesmerizing.

Also. He had the best quotes. I saw this one on social media this week and it brought me back to when I was in high school and just learning about the sport of cross country. Every week I gave it my all even though I was slowest on my team. But I knew I was emptying my bucket and giving it everything I had.

To give anything less than your best is to sacrifice the gift.

I want to encourage you all to not sacrifice your gift. Today, give it your all.

Working out and traveling

I don’t know about the rest of you, but I always do my best workouts on the weekends. I don’t have as many time constraints, I can focus on my workout and I have plenty of time to stretch, warmup and cool down. 

But when I travel on the weekends, I feel like I can’t get workout as well as I want.

 

* I had to include this hilarious picture I took of Murphy while we were traveling. 

That was the case this weekend. We visited my in-laws in Tennessee and had a great time, but my workouts suffered. 

Is that a bad thing? Not necessarily. My family is more important than any workout, but getting in one sweat sesh a day makes me feel better and helps me be the best version of myself. 

So while I didn’t get to run and have a killer total body workout, I did get it some solid movements and walks with Murph that worked up some endorphins.

So don’t beat yourself if you chose to spend time with family rather than working out. While I missed my workouts, I know they will be waiting for me Monday afternoon after work. 

I’ve found my running bug

For the last few months, I’ve gone back and forth from hating running to daydreaming of a half marathon. I tried to do some strength training. I watched yoga videos. But nothing stuck.

Well…I’m back! I’ve found my running bug again. Last week was my highest mileage week in a while and I’ve kept the momentum going.

I’ve been hitting the treadmill every day after work, I’ve been lifting, doing squats and eating healthier.

WHO AM I?

And I know this isn’t rocket science, but I feel 10 times better. The endorphins from working out after work give me a second wind to power through the night (whether it be work, cleaning, chasing Murphy around).

I’ve been eating more greens and less chips and I feel less bloated. I’ve lost three pounds this week. And while I don’t want to judge myself based on a number on a scale, it is nice to sometimes see numerical results.

I know this was a lot of rambling, but I just want you all to know that we all goes through the phases. Sometimes I’m on my game and sometimes I’m not. That’s life.

I try to remember that “this too shall pass” and that life is about balance.

Now I’m going to power through the day, run 3 miles after work and spend the night curled up on the couch eating ice cream with my two favorite boys.

Balance, y’all.

Kentucky Summer

This week has been a hot one. With temps in the high 90s and a ton of humidity, running in the weather has sucked.

*I’ve been running in super hot garage with all the doors open, the treadmill fan and a standup fan blowing on me. So basically lots of hot, sticky air being moved around.*

Props to you all who is hotter places than me. I know this weather isn’t even the worst of it and I’m complaining. Yesterday, I did a 20 minute treadmill workout and I’m going to be honest, it was HARD.

And I hate that it was hard.

It’s only 20 minutes. How in the hell am I going to run a half marathon, if slogging through 20 minutes on the treadmill was enough to kick my butt?

But I read something the other day that has stuck with me: “The more we sweat in peace, the less we bleed in war.”

YES. YES. YES. LOUDER FOR THOSE IN THE BACK.

This training is worth it. These terrible hot and slow runs are worth it. 

I’m sweating now, to kick butt later.

That’s my mantra for this week.

5k treadmill plan

Happy Saturday, friends! I know there is usually radio silence on the blog over the weekend and lately there hasn’t been much talk of running, but today I am changing both!

While my plan is still run a half marathon sometime in the next 3-4 months, I am also wanting to work on my speed, so I am also looking at some 5k training plans. Right now my mindset is to not be too strict or hard on myself and run to have fun and be healthy. For a while I got burnt out on running and felt like I had to constantly be running 5-10 miles a day in order to be a real runner.

WRONG. Obviously.

Anyways. Back to the 5k training plan.

My favorite badass lady Kelly Roberts is currently promoting some 5ks plans and I am loving them! While I am training for a fall half marathon, I love not being super strict and having fun with my runs. Plus, since I am needing to work on speed anyways, this 5k plan should help with that too!

Two #BadassLadyGang5K training plans from Kelly Roberts.

Earlier this week, Kelly tweeted out this week 1 plan and I decided to loosely follow it (not gonna lie, the holiday and rock climbing kind of threw off my typical routine).

But here was the week one plan.
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So if you’re looking for a training plan to switch things up, I recommend giving this a try!

Sidenote: look up Kelly’s blog, RunSelfieRepeat.com Also. Follow her on Twitter. She is inspirational and funny as hell. @KellyKRoberts.

Advice for summer training

Hi guys! Happy first day of summer!

I mentioned in yesterday’s post that I am eyeing a fall half marathon, which means I am training all summer. In the heat and in the humidity.
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While I know what doesn’t kill me makes me stronger, I want to be smart about training and running lots of miles in the heat.

So I went to The Loop for some advice on summer training. I got a lot of great responses on this post, so if you need some help I did, check it out!

While it sucks, running the heat only makes you stronger for the fall. Drink lots of water, wear plenty of sunscreen and take breaks when needed! If you put in the work, the results will come.

Eyeing a fall half marathon

Hi guys! How is it already Tuesday?! I feel like yesterday flew by in such a flash.

To quickly recap my weekend – Buffalo Wild Wings, running, Wonder Woman, Father’s Day meals and shenanigans and two Redbox movies.

I’m also starting a new training plan with the hopes of running a half marathon in either October or November (I’ve been eyeing several local races for this fall!)

Murphy always pretends to be scared of the treadmill, but after a few minutes of me running, he goes back to normal and starts going crazy and shifting through everything in the garage.

So hopefully in the next few weeks I will be able to ramp up my milage and get started with a set running schedule/training plan.

Are you eyeing any fall races? I’d love to hear your tips on summer training!